1st Announced Workout - OV Throwdown!

UNBROKEN

5 Minutes to Establish:

1 Squat Clean + 1 Front Squat + 1 Hang Squat Clean

Notes: Athletes will have 5 Minutes to establish the heaviest weight possible of the complex. Movements must be completed unbroken without the barbell touching the ground. RX athletes are expected to squat clean as directed. Scaled athletes can choose to power clean, however, an additional front squat will be required if electing to do so.

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The 4th Annual Ohio Valley Throwdown

Saturday April 21st, 2018.

Here are the basics:

RX Male and Female Divisions with prizes for top finishers.

Scaled Male and Female Divisions with prizes for top finishers.

3 Guaranteed WOD's/Events for each participant.

$70 Registration Fee (Includes T-Shirt)

We hope you can join us for what has become one of the areas premier CrossFit competitions!

REGISTRATION OPEN - 4th Annual OV Throwdown!

Throwdown Registration (2).png

The 4th Annual Ohio Valley Throwdown

Saturday April 21st, 2018.

Here are the basics:

RX Male and Female Divisions with prizes for top finishers.

Scaled Male and Female Divisions with prizes for top finishers.

3 Guaranteed WOD's/Events for each participant.

$70 Registration Fee (Includes T-Shirt)

We hope you can join us for what has become one of the areas premier CrossFit competitions!



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Division Standards

We will be following similar movement standards as last year's Throwdown and similar to what is expected as Scaled/RX standards for The CrossFit Games. Here are a few basics:

Scaled: Advanced movements like muscle ups, hand stand push ups and pistols will not be measured in this division. Here are some standard weights that are possible for the scaled division:
Deadlift: 185/125
Clean and Jerk: 115/75
Snatch: 85/55
Push Press 85/55

Rx: Anything and everything CrossFit is possible.

Please let us know if you have any additional questions!



8.3.16

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WOD

Accessory

ROMWOD


Metcon

“Elizabeth”

21-15-9

Cleans @ 135/95

Ring Dips


Scaled “Elizabeth”

21-15-9

Cleans @ 95/65

Box Dips


Time cap: 12 mins

RX version only performed by athletes who can perform 3 unbroken ring dips.

5.30.16 - Memorial Day "Murph"

In memory of LT. Michael P. Murphy... 

In memory of LT. Michael P. Murphy... 

 

A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with hundreds of enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need of help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open ground, to use his satellite phone, exposing himself to enemy fire. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three teammates were mortally wounded. His fourth team member, severely injured himself, managed to escape and was rescued 4 days later. He went on to tell the story in a book and movie titled “The Lone Survivor”.

For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy was posthumously rewarded the Medal of Honor, the first service member to receive the medal for service in Afghanistan, and the first Navy recipient of the medal since Vietnam.

 This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

"MURPH "

For time:

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

 Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

This is a Free Friends and Family Community workout and open to anyone who would like to join us.

Heats will start at 9:00am, 9:30am, and 10:00am!

We will be accepting donations at this year's event to benefit the Veterans Yoga Project

Veterans Yoga Project is an educational and advocacy organization dedicated to improving the health and well being of military veterans. Working in partnership with veterans, active-duty military personnel, student veterans organizations, and other non-profit organizations, Veterans Yoga Project supports recovery and promotes resilience among veterans, their families, and their communities. Veterans Yoga Project is a IRS-recognized 501(c)(3) charitable organization.